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Eating for Energy:
A Simple Meal-by-Meal Guide to Managing Your Mood with Food
Here's a meal-by-meal guide to eating for energy and managing your
mood with food.
Breakfast
Eating a good breakfast boosts your concentration and revs your energy,
particularly in the morning when you may need it most. Without
breakfast, you're more likely to make that second pot of coffee by
mid-morning.
Instead, keep your blood sugar on an even keel with complex
carbohydrates.
Avoid refined carbohydrates, such as white bread and white sugar. These
have a high glycemic index, which can cause spikes and dips in your
blood sugar levels.
The right complex carbohydrates provide your brain and muscles with the
steady flow of the energy they need. Grains are great sources of B
vitamins, which aid in the metabolic production of energy. The best carb
choices for breakfast are natural whole-grain breads and cereals.
For the best breakfast, add a low-fat protein, such as yogurt, cottage
cheese, or skim milk, and watch your fat intake as well as your meat
consumption (meat takes more energy to digest).
Mid-morning snack
Turns out, snacking may not be such a bad idea. Eating every few hours
helps your body use nutrients more efficiently. It stimulates your
metabolism, keeps your blood sugar levels steady, reduces stress on your
digestive system, and decreases hunger, which means you'll be less
likely to overeat when mealtime finally rolls around.
If you're craving carbs, which many of us do at this time of day, choose
whole-grain bread, cereal, or fruit.
Fruits and vegetables deliver a low-fat, high-fiber alternative to the
vending machine choices. Raw carrots and sugar snap peas, for example,
provide a crisp, satisfying crunch and won't zap your energy. Challenge
yourself to eat at least five servings of fruits and vegetables each
day.
For maximum energy throughout the day, avoid foods that are laden with
simple sugars, such as cookies, pastries, candy bars, and sodas, which
can bring on erratic blood sugar levels.
Instead, try some lean protein (low-fat yogurt, cottage cheese or lean
meat) to help tide you over until lunch.
Lunch
At midday, go light. Because a hefty helping of carbohydrates can
increase the amount of seratonin in the brain and cause that sleepy
feeling, focus on low-fat protein.
Protein can actually raise energy levels by increasing brain chemicals
called catecholamines. Eat a lunch of low-fat cheese, fish, lean meat,
poultry, or tofu.
Mid-afternoon snack
Choose something that will keep you satisfied until dinner. A little bit
of fat is fine. It gives those carbohydrates and proteins some staying
power. My favorite? All-natural peanut butter and a few crackers.
Before your work-out
Carbohydrates are fastest to digest and pack quick energy. Add protein
for staying power, but stay away from fats. They can make you cramp.
Dinner
The agenda for the evening can dictate what you'll eat for dinner. Need
to stay on overdrive for back-to-school night? Choose low-fat proteins.
If you're in relax mode, indulge a little.
Whatever's on the menu, remember the Pie Test. Envision your plate as a
pie. Seventy-five percent of the pie should be filled with fruits,
vegetables, and grains and 25 percent with other foods, such as diary
products and meat.
Before bed
Before turning in, a carbohydrate-rich snack can supply seratonin to
help you fall asleep. But go easy. Too much food can reduce the quality
of your sleep.
Eating for energy is one of the most effective, powerful, and
fast-acting mood-boosters. Try it today and see!
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